3 sets of 6 reps
Set a barbell at knee height in a squat rack. Stand with your hips back, knees slightly bent, knees against the bar. Grab the bar overhand with your hands just outside your legs. Stand up by pushing your hips forward. Begin with no weight, then when the exercise feels natural, start adding weight. Once the exercise is easy from the rack, lift the barbell from the floor using the same strict form. Rest 2-4 minutes between sets.
Two-part dumbbell row
3 sets of 8-10 reps
Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it’s almost parallel to the floor. Let the weights hang at arm’s length from your shoulders. Pull your shoulders back and hold that position. Next, pull the weights to the sides of your torso by squeezing your shoulder blades toward your spine. Lower to the starting position and repeat. Rest 1-2 minutes between sets.
3 sets of 3-5 reps
Hang from a chin-up bar with an overhand grip, your hands at the exact width you use when you do a bench press. Pull your chest up to the bar and hold for 10-20 seconds. That’s 1 rep. Once you can do more than 5 reps, add resistance with a weighted vest or a dumbbell between your feet, or do regular chin-ups. Rest 1-2 minutes between sets.
Cable diagonal raise
2 sets of 10-12 reps
Attach a handle to the low pulley of a cable station. Standing with your left side toward the pulley, grab the handle with your right hand in front of your left hip and bend your elbow slightly. Pull the handle up and across your body until your hand is over your head and your thumb is pointing up. Return to the starting position. Complete all reps and repeat with your left arm. Rest 60 seconds between sets.